ICONIC GYM

Workout Summary Main Goal: General Fitness Workout Type: Full Body Training Level: Beginner Program Duration: 4 weeks Days Per Week: 3 Time Per Workout: 25-45 minutes Equipment Required: Kettle Bells Target Gender: Male & Female Recommended Supps: Protein Powder, Creatine, Fish Oil Workout Description When it comes to abs and core training, a kettlebell is the perfect piece of fitness equipment. Kettlebells are no doubt extremely convenient, and provide a training modality that is ideal for compound movements like swings, squats, presses and, cleans. This kettlebell workout is for your abs and core, and it can be done with just one kettlebell. The workout includes movements performed in all three planes to target the major muscles groups of the abdominals and back. The movements range from standing, kneeling, lying and push-up positions for a comprehensive core workout. In addition to building core coordination, strength, and endurance, the workout is designed to prepare you for mo...

 Diet plan for weight loss 1st meal Waking Up ( Morning) ▪︎1 glass lukewarm water + lemon juice or laminate. ▪︎Egg omelette + Date palm. 2nd meal Breakfast ▪︎50gm boile Oats with raw honey & add fruits if possible or Oatmeal bread 2/3 slice + Banana or Peanut butter or 2 whole wheat / multigrain roties. ▪︎2 Boiled egg White ( Chicken)/ ( Duck).   3rd meal Mid-Morning ▪︎1/2 fruits ( Banana/ apple/Pomegranate/ Coconut juice).   4th meal Launch ▪︎150gm rice ( brown rice 100gm if possible) + chicken/fish 100gm + vegetables + dal + cucumber.   5th meal Evening Snacks ▪︎Green tea 1 cup. ▪︎Fruits any. ▪︎Mixed Peanut 20/30 gm.   6th meal Dinner ▪︎Tomato omelette / garlic Chicken or fish. ▪︎1 bowl green vegetables. ▪︎1 bowl of salad mixed with yogurt.   Extra ▪︎BCAA – 1 serving 300/500ml water (pre- workout + during workout + after workout). ▪︎Lipo 6 - Take 1 capsule in the morning and 1 capsule in the afternoon. Do not exceed 1 capsule...

Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there! Workout Summary Main Goal:  Build Muscle Workout Type:  Full Body Training Level:  Beginner Program Duration:  4 weeks Days Per Week:  6 Time Per Workout:  45-60 minutes Equipment Required:  Barbell, Bodyweight, Dumbbells, Other Target Gender:  Female Recommended Supps:  Whey Protein,  BCAAs (intra-workout),  Fish Oil,  Women's Multivitamin,  Protein Bar (optional snack) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Rest day or active rest - any recreational activity of your choice. Day 8 Day 9 Day 10: +Weight, -Reps   Day 11 Day 12: +Weight, -Reps Day 13 Day 14 Rest day or active rest - any recreational activity of your choice. Day 15 Day 16 Day 17 30 Mins Interval Session: sprints, bike, or other favorite mode: • 2 Mins Warm-Up • 5 Intervals of 30 Secs of High I...

Upper Body for women  • Warm up first (5min) • Crunch  • Reverse Crunches  • modified Push-up Chest  • Wall angels • Mountain climbers • Reverse Plank • Resistance band pull apart Exercise • Dumbbell curls • Triceps kickback • Triceps dip • Two-arm dumbbell row • Chest press • Dumbbell front raise • Deltoid raise • Pullups • Lat pull down • Chest flies • Overhead Press Machine Upper Body- Pull Day Upper Body- Push Day Workout Summary Main Goal: Lose Fat Workout Type: Split Training Level: Beginner Program Duration: 6 weeks Days Per Week: 5 Time Per Workout: 30/40 minutes Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines Target Gender: Female Recommended Supps: Whey Protein, Multivitamin, Fish Oil, Pre-Workout (optional)

Strength Training Cross Training Workout Directions: • Warm up with light cardio or dynamic stretches for five minutes. • Perform each exercise for the recommended time or repetitions. • Move to the next exercise without resting. • Rest for 45 to 60 seconds at the end of the round. • Repeat four to six times. Exercises: • Forearm plank (30 to 60 seconds) • Side plank (30 seconds on each side) • Russian twists (10 to 15 reps) • Push-ups (10 to 15 reps) • Weighted Squats (10 to 15 reps) • Jumping Squats (10 to 15 reps) • Lunges (10 reps each leg) • Single Leg Bridges (10 reps on each leg) • Side Leg Raises (10 reps on each leg) 30-Minute HIIT Cross Training Workout Directions: • Choose a piece of cardio equipment (treadmill, rower, stair climber, elliptical, exercise bike). • Perform a five minute warm-up at a slow speed or resistance. • Alternate 30 seconds at 85 to 90 percent maximum heart rate with 30 seconds at 40 to 50 percent maximum heart rate. • Do this for 20 minutes. • Cool dow...

 Class Timing 

Lower Body Workout Stretching • Jogging in Place or Jumping Jacks • Lunge with Hip Opener • Forward or Lateral Leg Swings • High Knees • Butt Kicks • Clamshell • Side Leg Lift With Band • Fire hydrants • Wall sits Exercise  Complete the following exercises back-to-back with no rest between exercises. This counts as one round. Rest 2 minutes between each round. Repeat 3 times. • Squats • Deadlifts • Lunges • Bulgarian Split Squats • Glute Bridges • Good Mornings • Hip Thrust • Leg Extension • Goblet Squat • Leg Press • Seated Calf Raise • Standing Calf Raise • Box step-ups (Combining the effects of a lunge and a squat, box step-ups are challenging move to progress your training. This exercise can be done with or without dumbbells. You can also progress it by increasing the height of the step. Lower Body Exercise

Flat Stomach Ab Workout for Women Weeks 1-4 : ●Cable Crunch:   Sets: 2-3      Reps: 15-25 ●Plank.             :   Sets: 2-3      Reps: 30-60 Seconds ●Hanging Knee Raise:    Sets: 2-3     Reps: 10-20 ●Dumbbell Side Bends:  Sets: 2-3     Reps: 10-20 Weeks 5-8 : ●Twisting Bench Crunch (Reps are per side): Sets: 3-4         Reps: 20-30 ●Plank With Feet On Bench:     Sets: 3-4 (60 Seconds) ●Weighted Sit Up (with dumbbell on chest): Sets: 3-4          Reps: 20-30 ●Wood Chop (Reps are per side):   Sets: 3-4    Reps: 10-20 High Intensity Abdominal Exercise: ● Bent Over Twist  ● Reverse Crunch ● V Sit Cross Punch ● 4 Corners Curtsy ● Frog Crunch  ● Seated In Out Leg Raise  ● Knee Touch Crunch

WOMEN’S WORKOUT FOR STRENGTH Workout 1: Workout 2: Workout 3: Workout Summary Main Goal : Increase Strength Workout Type : Full Body Training Level : Beginner Program Duration : 6 weeks Days Per Week : 2/3 Time Per Workout : 45-60 minutes Equipment Required : Barbell, Bodyweight, Dumbbells, Machines, Other Target Gender : Female Recommended Supps : Whey Protein Isolate, Women's Multi, Fish Oil

Strength workout: (All People) • Lower Traps • Rhomboids  • Rotator Cuff • Rear Delts Dynamic Warm up: • Jogging on the spot • Arm Circles • Change Direction • Chest Stretch • Side Bends  • Windmill • Quads Stretch  • Low Lunge & Twist  • Standing Crunch • Jumping Jacks Cool Down/ Warm up  • Cross Body Stretch (L+R) • Tricep Stretch (L+R) • Chest Stretch (L+R) • Lats Stretch (L+R) • Hip + Obliques (L+R) • Quads Stretch (L+R) • Hamstring Stretch (L+R) • Calf Stretch (L+R)